Newbie runner, want to run a 5K, how do I train?

Question

I have always wanted to run, but have had reasons (excuses?) why I couldn't. But now is the time. I want to run a 5K, in less than 30 min, by July, and hopefully lose about 10-15 lbs in the process. I will use my home treadmill. I can only run for about 1/2 a mile at the most before having to walk.

The treadmill has programmed workouts. I tried a fat burning one tonight, it was mainly at incline 5, at 3.5-4 mph, i walked most of it, with about 3 jog interludes at 4 mph. (if i use manual mode, I jog around 5-5.3 mph, walk at 4mph, 0 inlcine). I used an Ifit sample program a few days ago, which had incline vary from 3 to 10, and speed from 3.5 - 6.5 mph (I had to slow it down). It definitely pushed me.

Do you think working out with the programs is enough? Will it allow my ability to run to increase enough to meet my 5K goals, or should I switch to a "jog 1 min, walk 1 min, jog 2 min, walk 1 min" type of workout that i see online?

thanks!

Answer 1

go to www.runnersworld.com and go to the training window. you can get a personal workout schedule for what ever you want to do

Answer 2

running on a tread mill doesn not give you much terrian help. a 30 minute time will definitly be a challenge if you do not build a base. Base is the air to your lungs when it comes to running, especially anything over half a mile. Run about 3 miles or 2 miles on the tread mill 3 days a week, and on the other two (if you aren't sore enough) do ab training and weights. this builds your core, and posture is key to distance running and to getting oxygen to your muscles. Remember this when you are running: as soon as you stop and walk your adreniline shuts off and when you start up again it seems 5x harder to keep going. So the jog one walk one is really hard, much harder than jogging straight through a work out. if you arne't going to run outside, get pump up music to keep you going. Get artists like M.I.A., Led Zepplin, Missy Elliot, etc to keep you going...it really helps. Riding stationary bikes also lets you alternate pace, and you can ease up and speed up with your choice. I really hope you reach your goal, and this could take up to two months, so stick with it! it only gets easier, trust me.

Answer 3

Just take it slow. You have to gradually increase the distance you run and do intervals. (alternate between fast and slow). Run 1 mile everyday after 3 weeks you will be well conditioned to run further.